cardio day and then leg day!! wooot woot!!

So!!  Day 4 cardio day!!  lots of sprint jog intervals! was a sweaty good time
 Day 5 Friday.. leg day..  can it get any better? oh yea..  let it rain while we are doing legs! made for a good change up!
now the weekend is upon us.. lets make smart food choices.. and get ready for MONDAY!!!!!

Bootcamp Day 3!!

Peak of the week and its upper body day!!!   

 Intensity reigns over the boot campers!

Nothing like Bear crawls to start the day!!

keeping it fun and challenging...  its the wheel barrel 

Nothing like screaming shoulders during resistance band horizontal raises! 

  Push-ups meet track and field with arm walk overs!   

 (above) re hydrating and catching breath for part 2

(below) Keeping our core strong with some side planks!

done with core? says who? More planks!!!!

 Partner leg throws!!  great for the core AND boot camp unity!!

sweating it out!

 Day 2 of 18 complete! These Boot Campers are rocking it out!!!  Gotta love Cardio agility day!!

 Anyone want some suicides? 

 Team crunches for time..  whos gunna be the fastest?

 soccer style toe touches with a bosu ball.. hard work
Doing them until the other group finishes a 400 yard run..  Exhausting!!

 Shuffle drills through mini hurdles one of my favorites!

 Shuffle.. sprint.. shuffle.. back peddle.. sprint to the finish..    for time....  beat it next cardio day!!

SUCCESS!!!

Day 1 of 18 down! Great job Boot Campers! keep up the intensity through out these next few weeks!

And if you havnt joined us yet.. DO IT!! What are you waiting for? 
meet me at anytimefitness tomorrow at 6pm and lets get started!!! 

Go back to school with confidence!

Alright everyone! The heats calmed down some and its time to take advantage!! 

AUGUST BOOT CAMP time!!    

• Monday - Friday  Aug 8th - 31st
• Old Middle School track
• 6 P.M. - 730 P.M.
• $35 for single persons bring a guest and its $30 
• Available to Anytime Fitness members and Community members alike! 

For details contact Ray Farley   r.p.farley22@gmail.com or Tyler Pechous  tyler.pechous@anytimefitness.com

"Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration."  Evan Esar

Get the best out of your work out!

Getting the best out of your workout is not an easy task for anyone! However with this short little trick makes it a lot easier! just remember to Fight..   well its actually F.I.T.T.E

F - Frequency: How often are you exercising in a week, or in a day?

I - Intensity : How hard are you working? are you working hard enough? are you working to hard? These     play a HUUUUGE factor in calorie expenditure

T - Time : how long are you working out for? is your work out long enough?
According to the American College of Sports Medicine exercise guidelines for adults under the age of 65 states that you should do moderately intense cardio for 30 minutes a day, five days a week, or do vigorously intense exercise for 20 minutes three days a week and 10 minutes of strength-training with eight to 12 repetitions twice a week. The World Health Organization recommends that adults get 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise weekly.

T - Type :  What is your exercise model? Equipment? and Strategy?
In plain terms, whats your goal? How do you plan on achieving it? What type of equipment do you have at your fingertips to achieve said goal? And Finally, do you have a set workout and is it tailored to your goal?

E - Enjoyment : Do you enjoy what you're doing?  Change it up a little to keep it fresh. Obviously if you enjoy what you are doing you are going to keep doing, and if you do it enough it will become a habit.. and a healthy habit at that.

SUMMER HEAT!

Dont let the summer heat beat you! Stay active while staying cool. While the obvious is swimming, find the indoor ice rink and skate, or in alot of cases learn to skate..yes im talking to you southern states ha ha.
A few other great ways bike, jog, roller blade in the early mornings or evenings.

For you super outdoor people, or people who are looking to change up your work outs, find a canoe or a kayake rental place and get out on the lake.  A male averaging 65 inches at 150lbs at 28 yrs of age will burn roughly 273 calories per hr.. not a bad way to explore the lake and get a great workout!

Remember with any work ESPECIALLY workouts that are outdoors STAY HYDRATED!!  humidity and sun exposure can injure and kill... 

UNFORTUNATE!

Sorry everyone! due to the extreme heat, bootcamp is canceled! Heat exhaustion is no joke and not something I wanna play around with.. So with that being said, New time for the bootcamp for you all to prepare for! AUG 8th -31st! m-f  6pm-7pm!   
Also if you show enough interest in a weekend bootcamp something sat and sun.. let me know by emailing me ASAP! r.p.farley22@gmail.com or call 262-472-0888 and ask about the bootcamp

TOMORROW IS ONLY THE BEGINING!!

July bootcamp starts tomorrow at 6pm! be there at 550 ready to sweat and work hard!
*bring water! i will have a cooler for refills!
*bring a towel for your sweaty self!
*Bring a whoop ass attitude and get ready for some fun!
*bring a friend! not only is it fun to work out with a friend its also beneficial cause you push yourself harder!

Any questions call 262-472-0888 or email Ray Farley at r.p.farley22@gmail.com

BOOTCAMP!

Alright its official!  Monday July 18th whitewater HS!  $35 a person..Bring a friend or family member!

UP AND RUNNING!

This is not your average blog! Yes there will be some rants about thing but over all its to keep my followers informed about whats going on with Force Fitness Personal Training. 

So with that being said, July Bootcamp Coming up quick!  July 18-29th 35 per person! Community members welcome! we will meet at the Whitewater High School athletic fields at 550! we start at 6 and work out until 7!!